There’s a reason the Mediterranean diet has been dubbed the longevity diet. Research shows that people who follow the eating plan — which favors fresh foods over processed — tend to live not just long lives, but long, healthy lives....CONTINUE READING THE FULL ARTICLE>>>
Not coincidentally, it’s also the one most followed by people who live in the Blue Zones, those five regions of the world with the highest concentration of healthy centenarians…CONTINUE READING>>
1. Nuts
It’s easy to see why nuts land on every list of superfoods. “They’re a dense source of nutrients that can support our immune system and metabolism, balance inflammation and gut health, promote brain and heart health, as well as offer cancer preventive properties,” says Stacy Kennedy, a registered dietitian in Wellesley, Massachusetts. No wonder they promote longevity.
2. Olive oil
Wondering why olive oil gets star billing on the Mediterranean diet? Researchers think the heart-healthy monounsaturated fats in olive oil — particularly the virgin and extra virgin variety — are a major factor.
Olive oil is also loaded with polyphenols, potent antioxidants that may help protect against several age-associated ailments, including Alzheimer’s, Parkinson’s, cardiovascular disease and cancer.
3. Dark leafy greens
Not that you need another reason to fill your plate with leafy green vegetables, but here it is: Eating spinach, kale, chard, collards, lettuce and the like on a regular basis may slow age-related cognitive decline, according to a study in the journal Neurology.
Researchers compared study participants who ate around 1½ servings of greens a day with those who ate less than a serving a day and found that the rate of cognitive decline among those who consumed the most was the equivalent of being 11 years younger (in terms of brain health).
4. Whole grains
Eating more whole grains — think brown rice, bran, oatmeal, popcorn, couscous, quinoa — may reduce the risk of early death, according to a large review of studies published in Circulation.
The researchers found that people who ate about four servings of whole grains per day had a lower risk of dying during the 40-year study period, compared with those who ate little or none at all.
The health benefits are believed to be a result of the high fiber found in whole grain foods, which may lower cholesterol production. In addition, says Kirkpatrick, “whole grains can replace white, refined grains, which have a negative impact on insulin, blood sugar and satiation…CONTINUE READING>>
